Our world is more toxic than ever. We are exposed to toxins everyday in our personal care and house-cleaning products, our food supply and water sources, as well as exhaust fumes from our vehicles and manufacturing industries, just to name a few. Our bodies are amazing and are still able to function with these every day burdens. However, with the high level of toxins that we are exposed to in this modern age, we can get toxic accumulation, which overtime can cause harm. Luckily, there are ways that we can lift some of the burden off our bodies, especially our liver (which does most of the heavy lifting), so that we can remain vibrant and full of energy.
Detoxification is a word that is seen all over social media and the news – it maybe also comes to mind when thinking about vibrancy and overall health. There are always new detox programs emerging, which all promise great results. Even though these intense detox programs are seen all over, not all people are ready to undergo such programs and, you can actually cause your body more harm than good if you are not ready or strong enough. One of the most important keys to eliminating toxins properly from the body, is that all of your elimination pathways are open. One big indicator of this is your bowel transit time – or how often you are having a bowel movement. If you are not eliminating every day (even sometimes twice a day) your digestive tract is on the slow side. This can cause issues during an detox or cleanse because the toxins that you actually want to leave the body can be reabsorbed in the colon during this slow transit time. This can create extra burden on the body, which is not ideal! And, you can actually end up feeling worse. In order to prevent this, make sure to work with your practitioner to see if you are strong enough and that your body is ready for a detoxification protocol.
However, there is good news! Instead of embarking on a “grapefruit, maple syrup, cayenne pepper” detox program, you can support your body’s natural detoxification process. Your body intuitively does this every night while you are sleeping. It is detoxifying and rebuilding itself. There are ways that we can support the body through this natural process, which is especially important during times of seasonal change – in particular, spring and fall. This is when the body is getting energized from the Earth through the seasonal equinoxes. You may even be able to feel the shifts in your body during these times. They may also be the times when you might not feel your best, or when you usually experience sickness - especially if the body needs to flush a load of toxins. There are ways that you can support your body through these shifts and reduce the level of toxic burden so that it can naturally clean house without overwhelming your system. These suggestions can be sustained throughout the year but are especially useful during times of seasonal change.
1) Make sure you are drinking enough water. Water is key for eliminating toxins on a cellular level as well as elimination from your body. It allows the toxins to flow freely out of the cell walls when the cells are properly hydrated and plump. It then allows the toxins to be excreted from the body through urination. A simple way to know if you are getting enough water daily is to divide your weight in half and consume that amount of water in ounces. For example, if you are 150 pounds, consume at least 75 ounces of water per day.
However, if you are consuming diuretics, you will have to increase that amount of water. For every coffee, diet coke, juice or even some teas that you consume, multiply that amount by 1.5 ounces and add that to your daily amount. For example, an 8oz coffee will need 12oz of water to counteract the dehydrating effect on your body. If you are dehydrated, you can also mistake the feeling for hunger, giving into cravings, when all you need is some water! You can also feel tired when you are dehydrated – an instant pick-me-up is a few glasses of purified water.
2) Include more alkalizing foods in your diet. The reason alkalinity is important is because your blood and tissues are slightly alkaline. In order for your blood to efficiently carry nutrients and oxygen throughout the body, it is important that your diet include as many alkaline foods as possible. In addition, when your body is removing toxins from the body, the byproducts of the broken down toxins produce acid. In order to balance this in the body, you can introduce alkalizing foods. These foods include all fruits and vegetables -even acidic fruits, such as lemons. It is also important to include as many alkalizing foods as you can because when the body is too acidic, disease can more easily take hold. Your systems tend not to function as smoothly. Examples of acidic foods include sugar, some nuts (sprouted seeds and almonds are more alkaline), milk products, meats and refined flour and grains.
3) Start to make healthier swap-outs for unhealthy food items. We are talking processed foods here! Not only are processed foods generally void of nutrients but, they are usually also adulterated - meaning they do not contain whole-foods. If you cannot pronounce all of the substances contained in your food, you are eating “franken-foods”. Yes, these maybe convenient. Yes, they may also taste really good to you! However, by choosing these foods, you are saying “no” to all of the other amazing whole-foods out there. They are filled with vital, life-giving nutrients and also taste pretty delicious. Try to swap out some food items that you have most often but know they are not great for you.
For example, try swapping out spaghetti noodles for zucchini or butternut squash noodles. Still pile on your usual toppings of ground meat, marinara, parmesan, etc. You may notice that you are not feeling bloated afterward and do not need to lie down due to the spike in blood sugar from the pasta noodles. What a win! Are you always reaching for candy or sweet treats? Try swapping out the candy for fresh or dried fruit (dates with nut butter is delicious!). Trying to bust a Coca-Cola habit? Swap in some of the million flavors of sparkling waters that are available now. Still not working for you? Maybe a sugar detox is in order (see below).
4) Battle your sugar cravings! Have you ever been interested in kicking the sugar dragon? Is your life ruled by your sugar cravings? This may be a good time to embark on a sugar detox program. There are a lot of great programs out there but, two that I am most familiar with are the 21-day sugar detox program and the Whole 30. Both of these programs give you step-by-step instructions on how to complete a successful sugar detox. They both have a great number of FREE resources available online and have cookbooks available for purchase to further help with the program and keep you on track. Online forums and community groups also provide a safe place to ask questions and network with other people that are going through the program at the same time – great accountability! At the end of both programs, there are also reintroduction phases so you can remain on track with the healthy changes you made during the program for sustained success.
5) Embark on some light fitness activities. This will further aid your body in its detoxification efforts. Your lymphatic system, the system that eliminates toxins from the body, does not have a pump like your heart to keep it flowing properly. It is a separate system from your circulatory system (your blood). This system relies on the contraction of your muscles to move it through the body and to elimination. If you are not getting proper movement every day, your lymph can get stagnant and your toxins can start to accumulate. You want to make sure that you are getting in at least some light movement every day. This can be something as simple as a walk after dinner, especially if you are just starting exercise after a long period of time. You can also include yoga, pilates, weight lifting, bike riding, kick boxing, etc – anything to get your heart rate up and get a little sweat on!
6) Last, but not least – sleep is so important. Your body needs rest in order to perform all of the many things we ask it to do every day, including detoxification. Your body performs its deepest detoxification and repair modes when we are in REM sleep. This requires deep sleeping and at least 6 hours of good, restful sleep. Deep sleep also allows your brain to detoxify from the day and store new memories! Be kind to your body and don’t skimp on your sleep - It will thank you!
There are many other lifestyle changes that can be addressed to help lift toxic burden - these are merely a few suggestions. As with any diet or fitness changes, first consult with your doctor. Also, be sure to listen to your body. If you are getting feeling sluggish, cranky or getting headaches, slow down on the changes (and make sure you are getting enough sleep!). These are signs from your body – make sure to listen to them so you can feel your best as your body cleans house.